This isn't my workout routine, but just an example.
When doing strength training 2x/week: Monday: Elliptical 30 to 60 minutes Tuesday: Rowing Machine 30 minutes; Full Body Strength Training 30 minutes Wednesday: Indoor Cycling (any form - stationary bike; spin bike; spin class) 30 to 60 minutes Thursday: Rowing Machine 30 minutes; Full Body Strength Training 30 minutes Friday: Treadmill; Swimming; or any other cardio equipment or join in on a cardio class 30 to 60 minutes Saturdays & Sundays: These can be your rest days; or go for a 20 to 30 minute walk (at 3.5 mph)
If you are hitting the gym for an hour and you spend 30 minutes on one of the cardio machines; then hop on to another machine for whatever time you have left. I put the rowing machine on the days with the strength training for a reason. It's a great full body workout and would definitely compliment your strength training. If needed you could cut it into 2 15 minute sessions (15 minutes before ST and 15 minutes after) or do 3 10 minute sessions. It takes some time to get used to the rowing machine, but it is possible to work up a sweat. I left Friday as a free for all so that you could try out one of the cardio based classes (i.e., body pump, zumba, kickboxing, etc.). Depending on the length of those classes you could still hop on to one of the machines for 10 to 20 minutes for a warm-up.
I suggested the strength training 2x/week since you stated that you like doing cardio.
Standing - good for you on getting started at the gym! You've gotten some good advice already, but I'll add my .02
Ask if an introductory walk-thru of the equipment with a trainer is available. They can show you how to properly set up the machines, what good form looks like, and teach you about reps, sets, setting up a workout, etc.
Check out any classes that are offered. Body Pump (and others like it) are a great introduction to strength training. Lots of gyms offer everything from kick boxing to zumba to yoga--try them all at least once to see what trips your trigger.
Educate yourself---I recommend the book The New Rules of Lifting for Women by Lou Schuler. It's got routines already set up for you, and pictures/descriptions of all the moves. That book totally changed the way I look at the free weight area of the gym--it isn't scary and "forbidden" any more! There are tons of web sites, too, but be sure to look at them all with an eye toward what's reasonable and what will work for YOU.
Warming up - 5-10 minutes on the treadmill is great for the lower body to get the blood moving...just be sure to move your shoulders and upper body too. You can get into more complex warmups later on.
If 3 days a week is all you can manage, I'd say devote one day to an intense cardio session; 1 to a full body strength workout with a cardio warmup and perhaps a short cooldown too; and one session split between strength and cardio. If you could squeeze in a 4th day, that would be better as you could do 2 strength and 2 cardio.
Keep this in mind---EVERYONE was unfamiliar with things and a little hesitant at some time. Just keep on going!
Fitness Minutes: (3,530)
1/29/14 10:27 A
I start with cardio each time - 35 minutes on the elliptical.
Then I move to strength training.
Day one is lower body and core. I use 5 different machines (incline leg press, glute, hip adductor, hip abductor and seated leg extension) then I hit the mats for 4 core exercises (planks, supermans, crunches and leg raises). I throw a bunch of stretches in there, too.
Day two is upper body. I use 7 different machines (chest press, lat pull down, row, fly, biceps curl, triceps something or other, and shoulder press).
Some days I do lower and upper body together...if I've not been to the gym in 48 hours and won't be back for just as long.
A trainer at the YMCA helped me put my routine together. Trainers are great. My routine is newish (as of the last 6 weeks), so it is still evolving. I'll keep adding new machines and floor exercises as they become possible for me.
I go to the gym five days a week early in the morning before work.
M: 3 miles on the treadmill at a challenging but not death defying pace T: ST (squats, deadlifts, bench press, assisted pullup, overhead press) 3 sets of 8-12 reps on each. If you're able to do more than 12-15 reps with good form, it's time to up the weight W: Intervals on the treadmill (about 3.5 miles in 30 mins) Th: Repeat Tuesday F: Long run - at least 4 miles.
I also try to go to my fencing club once a week and fit it a yoga class when I can.
current weight: -0.8 under
Fitness Minutes: (2,949)
1/29/14 6:12 A
On strength training - I'm also a reluctant entrant to the weights room, but when I do go, I follow a circuit of chest, arms and legs and do around 4-5 machines and free weights. I mostly follow the diagram and instructions on the machine and sometimes ask the floor trainer to check my posture if it doesn't feel right on a new machine. Hope that helps!
I take yoga and spinning classes once or twice a week to vary my routine. I exercise 4-5 times a week (I have been doing 4 days for a few months, but 5 X in a week is still quite rare!). On my "regular" day at gym, I warm up on the stationary bike for 10 mins - my HR gets upto 85% of my max heart rate by this time. Then I do my "intense" workout - 20 mins on cross trainer or treadmill, with HR at about 90-95% of max, then I wind down with 15 mins of treadmill or rowing machine, HR around 85% of max. Afterwards, I'll stretch for about 10 mins, and then finish with about 3-4 strength training exercises - 3 sets of 15-20 each - free weights or floor exercises etc, with stretches in between sets. Typically it's this once or twice a week, yoga once or twice, spinning once and running 6-7 kms on the road one day. Sometimes I go swimming or cycling instead. Trying to vary it, but the 6-7km run and the "regular" gym workout happen most often.
I ride an indoor bike and use the treadmill. Does your gym offer any classes.....? I take a weight lifting class and a core class I love. I want to try the strength training machines but I need to ask how to use them first as I have never done that. Strength training is equally as important as cardio.
current weight: 110.5
Fitness Minutes: (905)
1/28/14 10:00 P
Just recently got a gym workout, and am excited about it. I went in for about eight days now, but I honestly feel like I have no clue about the gym. I try random machines, but I only have an hour to get a good and solid workout in (I try to go at least three days a week).
I do some strength machines, but I am trying to focus on Cardio. I'd love it if you can tell me about your gym routine, or give this newbie any idea she can use for the gym.
Also, I would love it if you let me include any pre-workout warmups you use for your gym routine. Right now, I rely on treadmill/ cardio equipment thingy (it's like a bike, only you do it when you're standing up) for about five minutes before getting started. Thanks!
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